A shoulder impingement is when there is compression at the shoulder joint that causes pain and inflammation. This puts a lot of pressure on the rotator cuff and could damage the muscles and tendons.
The first exercises will be with a resistive band. Anchor it to a table leg, in a door, or have someone hold it for you. The first exercise will be for shoulder internal rotation. If you want to roll up a small towel and place it between your side and your elbow, this will keep your arm close to your side through out the exercise. Keep your elbow at about a 90 degree angle and your thumb up towards the ceiling. Slowly pull your arm and the band in towards your stomach, and then slowly come back out. You don’t need to come back out far, just to where your forearm is straight out in front of you. Start off with 10 of these, and then work your way up to 20-25. If that becomes easy, then move up with resistive bands.
The next exercise will be for shoulder external rotation. Now you will go the opposite way by turning around so your hand is on the outside of where the band is anchored. Still have the same position with the towel between your side and elbow, the elbow at about a 90 degree angle, and your thumb up towards the ceiling. Now with your arm starting in at your stomach, slowly pull out away from you. You don’t have to go too far out because you don’t want your elbow to leave your side. Start off with 10 of these, and then work your way up to 20-25. If that becomes easy, then move up with resistive bands.
The next exercises will be lying down on your side. Start off on your side with the arm you want to work on up towards the ceiling. This will be for external rotation. With your arm starting in at your stomach, slowly pull up towards the ceiling. You don’t have to go too far out because you don’t want your elbow to leave your side. Just bring it parallel to the ground out in front of you. Start off with 10 of these, and then work your way up to 20-25. If that becomes easy, you can add a soup or vegetable can, or a hand weight if you have one.
For the final exercise you will turn over, and the arm you want to work will be on the ground for internal rotation. This time put your arm slightly in front of you, so you are not lying on your arm. Keeping that 90 degree angle at your elbow, and your forearm out in front of you, bring your forearm up to your stomach, and then slowly come back down. Start off with 10 of these, and then work your way up to 20-25. If that becomes easy, you can add a soup or vegetable can, or a hand weight if you have one.
